Walk 20-30m every day.
I am doing basically this. Good workout and I like the reduced frequency for injury avoidance now I'm recovering from one.I do a 3 day split, one day off.
day 1 legs: Step ups, lunges or squats, leg extensions, leg curls, hypers, seated calfs, standing calfs.
day 2: military press, bench press, flies or dips, overhead tricep press or close gip bench, tricep extensions, situps or crunches
day 3: front lat pulldowns, cable rows, machine rows, dumbbell or barbell curls, reverse curls.
Walk 20-30min every day.
Sprints 1-2 times per week.